10 of the Best Healthy Snacks for Night Shift Nurses

Healthy snacks for night shift nurses can help you power through a busy shift. When it’s 2 a.m. and you just sat down to start charting, what you munch on can help make the rest of the night (or morning) go by more easily. We’ve compiled 10 of the best snacks for night shift workers and a complete meal plan to guide your grazing.

Nursing can be a physical job, but the demands on night shift nurses are especially challenging. Throwing off the body’s biological clock disrupts your circadian rhythm, increases inflammation, and makes blood sugar regulation more difficult. These health effects mean it’s all the more important to plan healthy snacks for night shift.

Weight loss can also be more difficult while working nights, because you probably don’t have the same range of food options available to you as the day shift. When the cafeteria is closed, the only snack options may be in the hallway vending machine. You can prevent this dilemma by packing your nursing survival kit bag with good snacks for night shift nurses.

Planning Healthy Snacks for Night Shift Nurses

What makes for great night shift eating habits? First, try to stick to a daytime meal schedule and then limit your intake between midnight and 6 a.m. Have a snack or breakfast before going to bed so you don’t wake up due to hunger. You might also want to have a meal before going to work, so you’re not hungry during shift handoff and your first rounds with patients.

If you need an energy boost during your shift, have a snack, but try to avoid foods that are high in sugar and low in fiber. While sweets are crave-worthy, they can leave you feeling even sleepier. Try to focus on proteins, fruits, and vegetables to keep your energy levels up, and avoid spicy, fatty, or heavy foods.

What about caffeine consumption during night shifts? While coffee and tea aren’t off the table entirely, try not to consume too much. As you know, caffeine can impair sleep, so while it might help keep your energy high for one shift, you might be stealing that energy from tomorrow.

10 Healthy Snacks for Night Shift Nurses

1. Almonds

Almonds are packed with healthy fats, protein, and fiber, making them a slow-burning source of energy that helps keep you full and focused during long stretches of your shift. Plus, they’re a great topping on other foods.

2. Hard-Boiled Eggs

A quick, filling protein option, hard-boiled eggs help maintain steady blood sugar levels and provide essential nutrients. Choline in egg yolks could even improve memory and cognitive functioning, so they’re a great choice for staying sharp when everyone else is asleep.

3. Greek Yogurt

Greek yogurt is high in protein and probiotics, which support digestion and gut health. Some strains of probiotics may even play a role in mood and anxiety, making this a satisfying snack for both your body and mind.

4. Grapes

Craving sugar? Grapes are naturally sweet while being packed with antioxidants and a refreshing bite — perfect for fighting fatigue or satisfying a sweet tooth without turning to candy.

5. Apples With Peanut Butter

Apples come with an enjoyable crunch, and they’re packed with antioxidants, water, and fiber — they may even help you live longer. Adding a dollop of peanut butter can add protein and healthy fats to this mid-shift snack.

6. Carrots

Crisp and full of vitamin A, carrots are a snack with a snap. The vitamin A in carrots is important for seeing at night, while also supporting the immune system, lungs, and heart.

7. Beef Jerky

In moderation, beef jerky is high in protein and low in carbs. It’s also a shelf-stable protein that comes in many flavors and makes for a satisfying bite on the go. When possible, look for lower-sodium options.

8. Edamame

These protein-packed soybeans are rich in fiber and easy to portion out. Soy consumption is linked to lower cholesterol and blood sugar control, and edamame is a great source of amino acids.

9. Cup Noodles and Veggies

When you need something warm and comforting, instant noodles with added veggies hit the spot. Choose a lower-sodium version and toss in spinach, frozen peas, or leftover stir-fry for a more balanced bite.

10. Cheese and Crackers

A mini mid-shift charcuterie can give you a lift, and the casein proteins in cheese can signal the brain to release comfort hormones. This classic combo offers a mix of protein, fat, and carbs.

12-Hour Night Shift Meal Plan

With all of the decisions you have to make in a day (or night), make your life easier and prepare healthy snacks for night shift. Nurses might not be able to sit down for hours on end, so bonus points if these snacks can be eaten on the go. Check out our sample meal plan below.

1800: Pre-shift meal (dinner)

• Grilled chicken salad with avocado, spinach, and vinaigrette dressing
• Coffee, tea, or water to drink

2100: Charting or seeing patients

• Water or tea

0000: Break time snack

• Almonds, apples, peanut butter, and carrots
• Water or caffeine-free tea

0500: Snack to fuel shift change

• Beef jerky and cheese

0800: Breakfast to help you fall asleep satisfied

• Two scrambled eggs, toast
• Chamomile tea or water

A Great Shift Takes More Than Healthy Snacks

For night shift nurses, a great workplace is everything. If you’re looking for new opportunities, we can help. Learn about roles in your area with our personalized job notifications from IntelyCare.